3rd Nov

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 3 (No Measure)

Tabata:

Hollow hold

Superman hold

THEN

3 rounds:

5 ring rows

5 pushups

Weightlifting

Front Rack Lunge (10-10-10-10)

Metcon

Metcon (AMRAP – Reps)

In teams of 3, 30 min AMRAP (reps);

100 DUBS/hollow hold

100 double rope waves/deadhang

100 cal row/deadlift hold @ 100kg/70kg

100 driveway sprints/plate overhead hold @20kg/15kg

100 lunges ES/plank hold

100 pullups/wall squat

One team member performs the work at a time but one from the team MUST be in correct position on the alternate task for reps to count. Rotate as necessary